Do I Need to Train for Labor?: Notes from a Pelvic Health Physical Therapist
The truth is that labor is a muscular event! It is very physical so why not train the muscles that can aid in a smoother delivery while preparing the body and mind for this event?
So, you may be wondering whether you need to train for labor and our response would be: well, why not?!
What does training for labor mean?
First things first, only strengthening the pelvic floor muscles is not necessarily the way to go!
It is often misunderstood that the pelvic floor musculature (aka. The floor of the core) aids in pushing the baby out when in fact these muscles are lengthening/stretching to almost 3x their normal length during a vaginal delivery.
Therefore, strengthening is part of the component, but pelvic floor muscles need to be able to stretch and lengthen appropriately in order to reduce the risk of trauma to these tissues.
It is common to think that holding a kegel for a certain amount of time is enough preparation for childbirth when in reality, relaxation is the key to reducing risk for perineal tears and other physical trauma from childbirth.
Don’t get me wrong! Maintaining a strong and coordinated pelvic floor is crucial for core stability, especially as you support the increasing weight of your baby and uterus. Just like any other muscle group, it's important to be able to both contract and relax your pelvic floor muscles effectively.
When your pelvic floor contracts, the openings in that area become smaller, which is why we often engage these muscles when we’re searching for a bathroom in a public place—it helps keep everything in! While this function is important, you don’t want your pelvic floor to hold things in during labor and delivery.
So, how can you train for labor?
As the due date approaches, you’re likely already engaging in daily exercises to prepare for labor.
Now is a great time to incorporate some simple breathwork into your routine! Purposeful breathing can help you relax and lengthen your pelvic floor, making it easier to deliver your baby without added stress when the time comes.
The pelvic floor and diaphragm work together like an internal piston system. During an inhale, the diaphragm lowers and lengthens, causing the pelvic floor to lengthen as well.
To engage this coordination, place the hands around the ribcage and focus on expanding the ribs in all directions—360 degrees. Notice how the chest, belly, and ribs expand, and pay attention to how the air is directed downward into the pelvic floor.
If it’s difficult to sense the lengthening of the pelvic floor during inhalation, try getting into a child's pose! See more about pelvic floor relaxation here.
This position is excellent for focusing on breathing into the lower back and posterior pelvic floor, areas that often become tight during pregnancy. Instead of directing the breath upward into the ribs and throat, concentrate on inhaling downward into the lower back and anal sphincter, feeling them expand as you breathe in. Hold this position for 3-4 sets of 1 minute daily.
The main source of tension does not always originate from the pelvic floor as there are many neighboring muscles that could contribute to tension and pain. This affects the pelvis's position and can cause the pelvic floor muscles to remain stretched and tight rather than allowing them to relax.
One example of tense behavior for the posterior pelvic floor is constantly clenching glutes or tucking tailbone in. Many pregnant women do this to adjust to the growing weight of their belly, so it's important to stay aware of your posture and avoid unnecessary tension.
In order to achieve full hip mobility, relaxation in your glutes, and balanced tension throughout your pelvis, incorporating simple exercises into your daily routine can make all the difference! This is why a guided approach of training for labor can be so beneficial and give mom’s a little more control of their bodies!
Pelvic floor physical therapy and training for birth
Reaching out to your pelvic floor PT for this type of training is essential in being informed about more optimal birthing positions and breathing techniques as well as training for labor! You wouldn't run a marathon without training so why go through such a pivotal event with no training?
If you’re looking for personalized, one-on-one sessions to address your pelvic floor concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing pain, heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.
